Most people feel like their lives are an over-scheduled, choreographed dance of balancing too many responsibilities these days. When it comes to working out, our available time can be limited; it’s often a win to sneak in even 20 minutes a day to exercise.
So if you’re looking to streamline your workout time to get the most bang for your buck, it can be a smart idea to focus on exercises that target multiple muscle groups at once, giving you an efficient way to strengthen your body. A bonus? By working different muscle groups simultaneously, these exercises better mimic how we use our muscles in everyday life, which is why they are referred to as “functional training.”
Two of the most important areas to strengthen are the core and glutes. Together, these two major muscle groups form most of the entire trunk, and provide a stable base for the limbs for optimal movement efficiency.
Why is it important to strengthen the core and glutes?
We often hear about the importance of core strength, but many people aren’t entirely sure what the core entails. Often, many think of it as synonymous with “abs.” But the core refers to all the muscles in the trunk in a 360-degree perspective, including:
- Diaphragm
- Rectus abdominis (the “six-pack” muscles)
- Internal and external obliques (on the sides of the trunk)
- Transverse abdominis (a deep core muscle that is heavily involved in stability)
- Psoas major and minor (muscles that connect from the inside of the spine and pelvis to the hip)
- Erector spinae (spinal extensors)
- Pelvic floor muscles
- Glutes
Gene Schafer, an NSCA-certified strength & conditioning specialist and owner of ARC Athletics in New York City, says the core is the main anchor for the body. “These muscles help keep us stable as we move our limbs through space,” he explains. “Living in New York, I sometimes ride the subway, and when the train makes a sudden stop, I notice it is my core muscles that work to keep me stable.”
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Although the glutes are technically part of the core, they are so essential that they deserve their own focus. For instance, Schafer believes that the underutilization of the glutes can contribute to chronic low back pain. Strengthening them is crucial for not only athletic performance, but daily function as well.
“Many times, I have seen clients and athletes with general low back pain, and their low back pain decreases when they work on strengthening their glutes,” he says. “Doing something as simple as engaging your glutes when standing may actually take the stress from your low back and decrease back fatigue and low back pain.”
4 best exercises that target the core and glutes simultaneously
Pallof press
This is an anti-rotational exercise, which means it trains your core to be a stable anchor while your arms move in space. You can increase the intensity by choosing a thicker band.
Plank with leg extension
Planks are one of the best exercises to strengthen your core. By including the single-leg raise, you’ll further activate your glutes. You can even add a small loop resistance band around your ankles for a bigger challenge.
Marching bridge
Schafer says this is a great exercise for the core and glutes: Pushing the heel into the ground engages the glutes, and keeping the hips from dropping to the side works the core.
Bird dog
According to Schafer, “Bird dog is a great way to actively engage the glutes with the hip extension, and the core muscles work to keep you stable while you move the limbs away from the body.”
Schafer suggests doing these exercises two to three times per week. Remember to go slow, focus on your form, and feel your muscles working together for not only a more efficient workout but a more effective and functional one, too.
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